Tunturi CT 80 Core Trainer Manual Del Usuario página 12

English
Assembly
(Fig. A)
⚠ WARNING
• Assemble the equipment in the given order�
• Carry and move the equipment with at least two persons�
⚠ CAUTION
• Place the equipment on a firm, level surface�
• Place the equipment on a protective base to prevent
damage to the floor surface�
• Allow at least 100 cm of clearance around the equipment�
• Refer to the illustrations for the correct assembly of the equipment�
Fasten Nuts and Bolts
‼ NOTE
• Do not over tighten any component with pivoting function�
• Make sure all pivoting components are able to move freely�
Use
Unfolding and folding�
(Fig. Use #1)
Please pull out the lock pin from the joint and fold the equipment,
then securing by the lock pin�
Adjusting the Crutch height�
(Fig. Use #8)
- Adjust the crutch height by loosening the locking knob on the
crutch support tube�
- Pull the locking knob outwards so that the crutch can be moved
freely up and down�
- Release the knob once the crutch is at the required height�
- The crutch tube will click into place�
- Tighten the locking knob by turning it clockwise�
Exercise guidelines
Building Muscle and Gaining Weight
Unlike aerobic exercise, which emphasizes endurance training, anaerobic
exercise focuses on strength training� A gradual weight gain can occur
while building the size and strength of muscles� While developing muscle
mass, your body adapts to the stress placed upon it� You can modify
your diet to include foods such as meat, fish and vegetables�
These foods help muscles recover and replenish important nutrients
after a strenuous workout�
Securely tighten all Nuts and
Bolts after all components have
been assembled in current
and previous steps�
Do not tighten
all Nuts and Bolts
in this step�
Muscle Strength and Endurance
To achieve the greatest benefit from exercise, it is important
to develop an exercise program that allows you to work all of the
major muscle groups equally�
To increase muscles strength; follow this principle:
Increasing resistance and maintaining the number of repetitions
of an exercise results in increased muscle strength�
To tone your body, follow the principle: Decreasing resistance
plus increasing the number of repetitions of an exercise results
in increased body tone�
Once you feel comfortable with an exercise, you can change the
resistance, the number of repetitions, or the speed at which you do
the exercise� It is not necessary to change all three variables� For
example, let's say that you are training at 10 kg� and performing the
exercise 10 times in 3 minutes� When this becomes too easy, you may
decide to move up lifting 12 kg� for the same number of repetitions
in the same amount of time� Lifting more weights fewer times most
often develops muscle strength� To gain both muscle strength and
endurance, it is recommended that you perform each exercise
15 to 20 reps per set�
Training Intensity
How hard you begin to train depends on your overall level of fitness�
The soreness you experienced can be lessened by decreasing the
load you place on your muscles and by performing fewer sets�
To avoid injury, you should gradually work into an exercise program
and set the load to your individual fitness level� The load should
increase as your fitness level increases�
Muscle soreness is common, especially when you first start exercising�
If you are painfully sore for a long time, it may be time to change your
program� Eventually, your muscle system will become accustomed to
the stress and strain placed on it
Beginning a Strength Building Program
Warming Up
To begin strength training, it is important to stretch and perform
light exercise for 5 to 10 minutes� This helps prepare the body for
more strenuous exercise by increasing circulation, raising your body
temperature and developing more oxygen to your muscles�
Workout
Each workout to keep in mind that muscle soreness that lasts for a
long period in not desirable and may mean that injury has occurred�
Cool Down
At the end of each workout, perform slow stretching exercises for 5 to
10 minutes� Ease into each stretch only going as far as you can� This
stage allows your muscles wind down after training�
To provide a total workout program it is also recommended that 2 to 3
days of aerobic exercise is performed in addition to the strength training�
Drinking Water
For the body to function properly, it must be properly hydrated� If you
are exercising, you should increase your fluid intake� The reason for
this is that the water you take in will leave your system through the
sweating mechanism that cools your body during exercise� The water
you lose through exercise must be replaced so that the muscles can
recover properly�
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